8-12hr/week Winter Training Plan - Marathon/XC MTB Athlete

This plan is a 12 week plan
This plan is ideal for the athlete who can commit 8-12 hours a week to training. This plan is focused with a touch more intensity packed into a shorter time frame each week, with longer workouts focused for the weekends. This plan will help time limited athletes prepare well through the winter training months.
This plan is designed for the marathon/XC endurance focused athlete who is looking to improve muscle endurance and muscle strength through the winter season. This program also focuses on preparing your system to handle more endurance training and volume in the spring. This program consists of cycling and off the bike strength training.
It is important for endurance athletes, especially those in colder climates, to focus on cycling specific strength and endurance through the winter months to prepare their systems for more volume and intensity in the spring and through the racing season.
This plan is intended to be followed using heart rate and perceived exertion mainly. A Power meter can be used to view trends in power through each week and month but all of the workouts will revolve around the use of heart rate and bio feedback from feel, breathing, etc. Details on daily intensities are available daily to help guide you through this program.
Have questions about which program to choose or need support? Feel free to email me at - schultz@highlandtraining.net
If you are looking for a more individualized coaching and training plan option, please visit the Highland Training website at - www.highlandtraining.net for more program options.

RECOVER FOR 3-5 MINUTES BETWEEN EXERCISEPerform one exercise at a time before moving on to the next.

EXERCISES TO PERFORM -

NARROW SQUATS - You can use a swiss ball against a wall to help support your back or while free standing, but either way, make sure your knees remain over your toes when in a squat position -

DUMBBELL RENEGADE ROWS - Begin in a pushup position and brace yourself on both dumbbells. While maintaining the push up position, flex the arm while pulling the dumbbell back along your side. Slowly lower the dumbbell to the ground Repeat the same movement on the opposite side - You can throw occasional pushups into these reps - Only use dumbbells that will not roll and choose a weight that you can perform 3 sets of 20 with -

BACKWARD LUNGES - count one side as one rep - so 20 reps = 10 reps each side for one set - Begin with feet shoulder width apart and hands at waist height. Step the left foot backwards until the foot makes contact with the ground. Return to the start position by pushing off your left foot and returning to the start position.

SIDE PLANKS/BOTH SIDE - Hold each side plank position for 30-60 seconds with 1-3 minute rest periods between efforts - Planks on both sides = 1 set - Work 2-4 sets -

MEDICINE BALL PUSH UPS - perform 10-20 reps with 1-3 minutes rest periods and work 2-4 sets of these - you can also use a soccer ball or basketball for example - If you have a hard time with 15 reps, start with 8-10 per set -

MEDICINE BALL V UPS - Same as above If you do not have a medicine ball, use another object or mimic the move without a ball - While on sit bones and legs straight, lift legs and core into a V with medicine ball between your ankles - Perform these in sets of 10-20 with 1-3 minutes between each set - perform 2-4 sets of these -

PLANKS - Hold each side plank position for 30-60 seconds with 1-3 minute rest periods between efforts - Work 2-4 sets -

FINISH THE DAY WITH STRETCHES FOR YOUR HIPS, HAMSTRINGS AND QUADRICEPTS

STRETCHES - http://highlandtraining.net/stretches.html

Sample Day 2

1:30:00

FORCE WORK W STEADY SPINNING (ZONE 4-5a RANGES)

THE GOAL - WORK FORCE WITH GOOD INTENSITY WHILE CLIMBING THE HILLS OR ON FLATS TODAY - KEEP THE REST OF THE DAY STEADY SPINNING IN ZONE 2 RANGES - As always, warm up and check your system in the zone 2 ranges - If you are experiencing sore legs and heavy breathing, then work the lower end ranges of today’s focus but still try to work good force with a bigger gear or SS - If you feel good then work into efforts on short and long hills, as long as you can today, working standing, seated and pushing a bigger gear, working your HR anywhere into the Zone 4-5a ranges - IF YOU FEEL GOOD TO WORK A FEW SUPER LONG HILLS IN THESE RANGES, GO FOR IT - Recover from each effort for when needed and spin steady in the zone 2-3 range for at least 5-10 minutes between efforts - take easier spin breaks in zone 1 when needed.

Sample Day 3

1:30:00

STEADY SPIN - ( ZONE 2)

WORK A STEADY PACE IN THE ZONE 2 RANGES MAINLY WITH FEW BREAKS - FOCUS ON WORKING SMOOTH AND WITH A NATURAL CADENCE - Warm up and ride into the ZONE 2 ranges. Check your bio feedback here. Where is your breath? Where is your PE? How do your legs feel? - If you feel good then work in the Zone 2 range for durations of 20-30 minutes today, if not for the entire day. Recover when needed in Zone 1 for as long as needed and then work back into more steady spinning.

Sample Day 4

2:00:00

5-10 MIN STEADY TEMPO WORK (ZONE 3 RANGE)

THE GOAL TODAY IS TO KEEP FOCUSED ON STEADY WORK IN THE ZONE 3 RANGE FOR SHORTER 5-10 MINUTE PERIODS OF TIME WITH STEADY EASIER SPINNING BETWEEN TEMPO EFFORTS - - Warm up and ride into the Zone 2 ranges. Check your bio feedback here. Where is your breath? Where is your PE? How do your legs feel? - If you have a labored breath here, sore legs, a higher PE then add more warm up into the mix. When you’re feeling it, choose sections of trail or roads, especially on the hill grades and climbs, and spin mainly seated into the Zone 3 ranges for durations of 5-10 minutes approx. Spin easier in the Zone 1-2 ranges between efforts - Work as many 5-10 minute tempo efforts as your feeling today.

Sample Day 6

3:00:00

LONG BIG GEAR TEMPO WORK (ZONE 3 RANGE)

WORK INTO LONGER BIG GEAR STANDING AND SEATED EFFORTS TODAY BUT KEEP YOUR HR IN THE ZONE 3 RANGE WHILE PERFORMING THESE EFFORTS - THESE ARE BEST WORKED ON AN INCLINE OR HILL BUT YOU CAN WORK THESE ON THE FLATS AS WELL - Warm up and spin into the Zone 2 range, breathing easy and spinning the legs comfortably - Check bio feedback as always and if you are feeling any signs of great fatigue, back off and spin easy to warm up longer - Then when you are ready, shift into a bigger gear, stand or remain seated and work into 5-10 minute efforts approx. in the zone 3 range. TRY TO KEEP THE HR UNDER THE TOP OF ZONE 3. Then sit and spin in an easier gear for 5-10 minutes in the Zone 2 range - Spin longer if you feel like you need it between efforts

Sample Day 7

2:00:00

EASY SPIN - LOW END ENDURANCE (ZONE 1-2 RANGES)

KEEP IT EASY TODAY AND SPIN IN THE ZONE 1-2 RANGE - WORK WITH A NATURAL CADENCE - keep today to a steady spin in the Zone 1-2 ranges - Spin where you feel comfortable and with a deep breath. Try to work as steady as you can.

RECOVER FOR 3-5 MINUTES BETWEEN EXERCISEPerform one exercise at a time before moving on to the next.

EXERCISES TO PERFORM -

NARROW SQUATS - You can use a swiss ball against a wall to help support your back or while free standing, but either way, make sure your knees remain over your toes when in a squat position -

DUMBBELL RENEGADE ROWS - Begin in a pushup position and brace yourself on both dumbbells. While maintaining the push up position, flex the arm while pulling the dumbbell back along your side. Slowly lower the dumbbell to the ground Repeat the same movement on the opposite side - You can throw occasional pushups into these reps - Only use dumbbells that will not roll and choose a weight that you can perform 3 sets of 20 with -

BACKWARD LUNGES - count one side as one rep - so 20 reps = 10 reps each side for one set - Begin with feet shoulder width apart and hands at waist height. Step the left foot backwards until the foot makes contact with the ground. Return to the start position by pushing off your left foot and returning to the start position.

SIDE PLANKS/BOTH SIDE - Hold each side plank position for 30-60 seconds with 1-3 minute rest periods between efforts - Planks on both sides = 1 set - Work 2-4 sets -

MEDICINE BALL PUSH UPS - perform 10-20 reps with 1-3 minutes rest periods and work 2-4 sets of these - you can also use a soccer ball or basketball for example - If you have a hard time with 15 reps, start with 8-10 per set -

MEDICINE BALL V UPS - Same as above If you do not have a medicine ball, use another object or mimic the move without a ball - While on sit bones and legs straight, lift legs and core into a V with medicine ball between your ankles - Perform these in sets of 10-20 with 1-3 minutes between each set - perform 2-4 sets of these -

PLANKS - Hold each side plank position for 30-60 seconds with 1-3 minute rest periods between efforts - Work 2-4 sets -

FINISH THE DAY WITH STRETCHES FOR YOUR HIPS, HAMSTRINGS AND QUADRICEPTS

STRETCHES - http://highlandtraining.net/stretches.html

Mike Schultz, CSCS

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Highland Training

Training programs are for all athletes, from novice to elite, who are interested in improving their athletic performance, strength and fitness for endurance and ultra-endurance sports.

For more information about custom coaching programs please visit - http://highlandtraining.net - for full details of all services.